Zinc: ndi chiyani, ndi chiyani komanso momwe ungadye

Zamkati

• Ubwino wathanzi wa zinc
• Momwe mungagwiritsire ntchito zinc
• Momwe mungadziwire ngati ndilibe zinc
• Mavuto a zinc owonjezera paumoyo

Zinc ndi mchere wofunikira kwambiri pakukhalabe wathanzi chifukwa imagwira nawo ntchito zopitilira 300 mu thupi. Chifukwa chake, ikakhala kuti ili yochepa mthupi, imatha kusintha zingapo, makamaka chitetezo chamthupi komanso kapangidwe ka mahomoni.

Zomwe zimayambira zinc ndi zakudya zanyama monga oyster, shrimp, ndi ng'ombe, nkhuku, nsomba ndi chiwindi. Tizilombo ta tirigu, tirigu wathunthu, mtedza, chimanga, masamba ndi ma tubers amakhalanso ndi zinc, koma zipatso ndi ndiwo zamasamba ambiri, ngakhale ali ndi zinc, sizomwe zimachokera chifukwa sizimalola kuyamwa mchere.

Ubwino wathanzi wa zinc

Pali zifukwa zingapo zotsimikizira kufunikira kwakudya zakudya zokhala ndi zinc zambiri, komabe, zina mwazofunikira kwambiri ndizo:

1. Zimathandizira kutsitsi lofewa komanso lowala, kulimbana ndi tsitsi;
2. Amathandizira kuyamwa kwa vitamini A;
3. Amathandizira kuchiza kukhumudwa;
4. Imalimbikitsa ntchito ya chithokomiro;
5. Imateteza kumatenda chifukwa amateteza chitetezo cha mthupi;
6. Imapewa mtundu wa 2 shuga;
7. Imathandizira kuchiritsa kwa bala;
8. Imaletsa mawonekedwe a khansa;
9. Amathandizira kuchiza ziphuphu;
10. Imaletsa khansa ndi ukalamba, chifukwa imakhala ndi antioxidant.

Komabe, popeza imagwira nawo mbali zambiri zakuthupi, zinc imakhala ndi zochita zina zofunika, makamaka pamankhwala am'magazi ndi mahomoni.

Momwe mungagwiritsire ntchito zinc

Zinc ndi mchere womwe sumapangidwa ndi thupi la munthu, chifukwa chake umayenera kuyamwa kudzera pachakudya. Zakudya zomwe zimakhala ndi zinc zambiri zimaphatikizira nyama, monga oyster, ng'ombe ndi chiwindi, komabe, zakudya zina zochokera kuzomera ndizabwino, monga ma almond ndi nthanga. Chifukwa chake, kudya zakudya zomwe zimaphatikizira zakudya zamtunduwu ndikokwanira kuti zinc ziziyendetsedwa bwino.

Komabe, thupi likasowa zinc, kuwonjezera pa chakudya, pangafunikenso kuthandizira ndi zinc, koma pakadali pano, ndikofunikira kuti pakhale chitsogozo kuchokera kwa dokotala kapena katswiri wazakudya, popeza kuchuluka kwake zinc imatha kukhala yovulaza.

Onani mndandanda wazakudya 15 zokhala ndi zinc zambiri.

Momwe mungadziwire ngati ndilibe zinc

Anthu athanzi omwe amadya zakudya zosiyanasiyana samakhala ndi zinc. Komabe, njira yokhayo yotsimikizirira ngati mukusowa zinc m'thupi ndikuti muyese magazi kapena mkodzo kuti muwone kuchuluka kwa mcherewu. Zomwe zimafotokozedwa ndi zinc m'magazi ndi 70 mpaka 120 µg / dL mpaka 900 µg / g mkodzo.

Kulephera kwa nthaka kumatha kubweretsanso zizindikilo monga:

• Kuchedwa kuchira kwa bala;
• Misomali yofooka, yofooka komanso yoyera;
• Tsitsi louma ndi lofooka;
• Kutaya tsitsi;
• Kusintha kwa kukoma.

Kuphatikiza pa zakudya zopanda zinc, kuchepa kwa mcherewu kumachitika kawirikawiri mwa anthu omwe ali ndi magawo a hemodialysis kapena omwe ali ndi vuto lotsekula m'mimba kwambiri. Mankhwala ena amathanso kubweretsa kusowa uku ndikuphatikizira: antihypertensive mankhwala, thiazide diuretics, omeprazole ndi sodium bicarbonate, mwachitsanzo.

Mavuto a zinc owonjezera paumoyo

Monga momwe kusowa kuli koopsa, zinc yochulukirapo imathanso kuvulaza thanzi ndipo imatha kuyambitsa zizindikilo monga kutopa, kutentha thupi komanso kupweteka m'mimba. Zina mwazomwe zitha kubweretsa kuwonjezeka uku ndizowonjezera Zinc zowonjezerapo komanso ngati matenda monga kulephera kwamtima, osteosarcoma kapena atherosclerosis, mwachitsanzo.